Kane Brown Details 20-Pound Weight Loss, Reveals Major Diet Changes And Goal To Get “Shredded”

Kane Brown has been working on his fitness for some time, and the country star recently revealed to Lon Helton while co-hosting Country Countdown USA that he had lost 20 pounds after a major transformation of his diet and daily routine.

Kane Brown Reveals 20 Pound Weight Loss

That kick-started a whole new era for him, and now he shared that he wants to “see how shredded I can get.”

“I lost 20 pounds,” Brown told Helton. “I started fasting and losing weight a couple [of] weeks ago.  You gotta watch what you eat. Now I just have water, rice, protein, and no sugar.  No soda, alcohol, or anything like that. I feel great, I have a lot of energy. I want to see how shredded I can get.”

New Diet And 60-Hour Fast

The father of three further opened up about his new fitness goals during a visit to The Bobby Bones Show, where he told host Bobby Bones that a 60-hour fast he completed earlier this year was the spark for his current and future physique and was actually not “that bad.”

“We had seven other people doing it with us, and it was our three days off in Quebec City. It was like six feet of snow, there wasn’t crap to do. I think that was the hardest part,” he noted. “And then of course we have our riders, so they have Doritos and everything sitting in front of you, but we had each other pushing each other.”

Because of that boredom, he slept as much as he could during the 60 hours and reflected on the fact that he would sometimes eat just for something to do. “I would just eat, eat, eat,” he said. “It’s just a privilege to us instead of a necessity.”

Fast Prompted Him To Change His Diet

Kane Brown further explained that the fast prompted him to make a change after he found himself turning to fast food while on tour. 

“Being on the road eating after show food, I was getting two cheeseburgers from Five Guys and eating them at 2 a.m. and then going to sleep,” Brown explained to Bobby Bones. “And I didn’t realize how big I was getting because my main goal was to get massive, just as big as I could. I ended up getting a 205, but that fast made me not want to put anything, no sugar, nothing, bad in my body.”

Rather than simply losing some weight, the “2 Pair” singer is taking things one step further, declaring that “it’s made me go from losing weight to now I want to be a bodybuilder.”

On May 19, the singer gave fans an update on his latest fitness journey on Instagram, posting side-by-side photos showing a full month of progress, with Brown’s latest photo showing off a set of defined abs. “From April 1st on the (left) until today (right) I’ve been super dedicated to fitness and health,” he wrote, encouraging his fans to join him and sharing, “I would love others to come on this journey with me.”

In February, Brown gave Men’s Health a tour of his refrigerator, telling the magazine that while he used to be a fan of snacks like frozen pizza, Pop Tarts, and soda, things have now changed in a major way.

“Everything’s really organic, and neat and clean,” he said. When he does crave a sweet treat, he reaches for a cake pop — made with almond butter, oats and chocolate chips. No Starbucks desserts here!

New Song, “2 Pair”

Additionally, Kane Brown recently released a brand-new summer anthem, “2 Pair,” produced by Jordan Schmidt. The song finds Brown bringing the feel-good energy and breezy vibes that fans crave during the warm summer months.

“’2 Pair’ is an anthem for the summer. I wanted to give my fans a song they can blast at full volume and sing along to all summer long,” Brown share of the track via a statement. “It perfectly matches the energy of the best time of the year, and I hope they feel that energy the same way that I do.”

Co-written by Brown alongside Jaxson Free, Jacob Hackworth, Ian Franzino, Gabe Foust and Andrew Haas, “2 Pair” arrived on Friday (June 13) via Sony Music Nashville and follows the release of Brown’s critically acclaimed album, The High Road, which dropped in January 2025.

For more information on Kane Brown’s new music and upcoming tour dates, visit his official website.